Heart Rate Variability: A Key Indicator of Health

Kathryn Adel April 24, 2026 Health, Heart Health

Research in mental health is also emerging. A recent review suggests that HRV is often lower in individuals with various psychiatric conditions. Each condition appears to show a slightly different HRV profile, with more marked reductions in some cases such as post-traumatic stress disorder or certain somatic disorders. These findings support the idea of a general disruption in autonomic regulation, but evidence is still not strong enough for definitive conclusions, and more rigorous studies are needed.

Lifestyle Habits That Can Improve HRV

1. Move Regularly

Exercise is important for optimizing HRV. A recent systematic review suggests that regular physical activity improves HRV overall, especially when training is maintained for at least eight weeks. Benefits are mainly observed with aerobic exercise (such as brisk walking, cycling, running, or swimming) and strength training. Despite variability across studies, evidence supports a positive role of exercise in autonomic regulation. General health guidelines recommend about 150 to 300 minutes of moderate physical activity per week.

2. Prioritize Sleep

Sleep plays a key role in regulating heart rate variability. A recent meta-analysis shows that sleep deprivation can disrupt this balance, decreasing recovery-related markers and increasing stress-related markers, suggesting sympathetic dominance and reduced parasympathetic activity. However, not all HRV markers are affected equally, indicating a complex and non-uniform autonomic response. These findings highlight the importance of sufficient and regular sleep for physiological recovery. General recommendations suggest 7 to 9 hours of sleep per night.

3. Breathe… Slowly and Consciously

Breathing techniques have a beneficial effect on HRV. By voluntarily slowing breathing rate, the parasympathetic nervous system is stimulated, particularly the vagus nerve, which plays a key role in heart rate regulation. A recent meta-analysis shows that slow breathing consistently improves HRV markers, suggesting beneficial effects on autonomic regulation both during practice and with regular use. These effects are observed with various controlled breathing methods, including diaphragmatic breathing, often used in stress management.

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Author

Kathryn Adel

Kathryn holds a Bachelor Degree in Nutrition as well as a Bachelor and a Master Degree in Kinesiology, all from Laval University. She is a Registered Dietitian and active member of the Ordre professionnel des Diététistes Nutritionnistes du Québec (ODNQ) and of the American Academy of Nutrition and Dietetics. She holds the Monash University's certification for the FODMAP diet and IBS, and has considerable clinical experience in that area. She is also an accomplished athlete, having ran track and cross-country at a national level. Kathryn specializes in sports nutrition, weight loss, diabetes, as well as heart and gastrointestinal health.